One Week Program – For Women
| Breakfast | Smoothie |
| DAY 1 | 1 cup blueberries |
| 8-10 oz Soy Milk – or rice milk or 1% regular milk |
| 2 heaping scoops of soy or whey protein |
| 2 teaspoons of EFA oil (Essential fatty acids) |
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| Snack | 5 oz plain nonfat yogurt with 2 teaspoons of slivered almonds (or cashews, macadamia, and pastachios) |
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| Lunch | 3 Oz skinless chicken breasts |
| 2 cups cooked green beans, sprinkle with 1/3 tspn olive oil and top with 1/3 medium avocado (1/2oz) |
| 1 cup cubed pineapple (Or Apples, blueberries, strawberries, watermelon, cantaloupe) |
| 1/2 cup low fat cottage cheese |
| 1 cup raspberries |
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| Dinner | 4.5 Oz grilled Salmon |
| 1/2 teaspoon slivered almonds |
| 3 cups steamed vegetables |
| 1-cup mixed berries (blueberries, blackberries, strawberries) |
| Breakfast | 3 egg whites – fried in olive oil |
| DAY 2 | 4 strips turkey bacon |
| 1 cup Applesauce (unsweetened) |
| 7 crumbled pistachios |
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| Snack | 1 Oz low fat cheese with 1 medium apple |
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| Lunch | 1 turkey patty (3 oz) |
| Cooked 10 Asparagus, sprinkle with 1 tspn olive oil and top with 1/2 medium avocado (3/4oz) |
| 1Cauliflower |
| 1 Orange |
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| Dinner | 4 oz red snapper |
| 3 cups red cabbage, with 1/3 tspn olive oil , 4 tbspn avocado, 1 cup chopped tomatoes, 1/2 cup kidney beans |
| 1/3 cup (unsweetened apple sauce) |
| 1/2 cup low or nonfat cottage cheese |
| Breakfast | |
| DAY 3 | 2\3 cup of low fat cottage cheese |
| 1 medium apple |
| 1 slice of Ezekiel 4:9 bread – Available at Trader Joes |
| 4 Macadamia nuts |
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| Snack | 2.5 Oz low fat cottage cheese with pineapple bits (no added sugar or corn syrup) |
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| Lunch | 1/2 cup deli turkey breast toss with (see below) |
| 3 cups spinach 1/2 tbspn olive oil, 2 tbspn avocado |
| 1/2 cup of peas |
| 1 cup cubed pineapple |
| 1/2 cup low or nonfat cottage cheese |
| 1 cup raspberries |
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| Dinner | 1/2 cup steak (cut out all marbling) |
| 12 asparagus spears (boiled), 3 cups broccoli, 2 cups cooked mushrooms, 6 crushed almonds, 1/2 tbspn olive oil |
| 1 cup cubed pineapple |
| 1/2 cup low or nonfat cottage cheese |
| 1 medium apple |
| Breakfast | |
| DAY 4 | 4 egg whites (oil separately than add olive oil to meal) |
| 1 teaspoon olive oil |
| 1 tablespoon low-fat milk |
| 1 oz lean Canadian bacon (or soy sausage links) |
| 1 cup grapes |
| 1/3 cup Mandarin oranges |
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| Snack | 5 oz plain nonfat yogurt with 2 teaspoons of slivered almonds |
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| Lunch | 2 skinless chicken breasts |
| 3 cups red cabbage, with 1/3 tspn olive oil , 4 tbspn avocado, 1 cup chopped tomatoes, 1/2 cup kidney beans |
| 1 cup cubed pineapple |
| 1/2 cup low or nonfat cottage cheese |
| 2 cups raspberries |
| |
| Dinner | 6oz fish – you pick! |
| 3 cups (boiled) broccoli, 2 cups zucchini |
| Sprinkle with 1/3 tspn olive oil 8 med black olives |
| 1/3 cup (unsweetened apple sauce) |
| 1/2 cup low or nonfat cottage cheese |
| Breakfast | 1 cup blueberries |
| DAY 5 | 8-10 oz Soy Milk – or rice milk or 1% regular milk |
| 2 heaping scoops of soy or whey protein |
| 2 teaspoons of EFA oil |
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| Snack | 1 oz lowfat cheese with 3 Apricots |
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| Lunch | 2 skinless chicken breasts |
| 2 1/2 cups cooked green beans, sprinkle with 1 tablespn olive oil and top with 1/2 medium avocado (3/4oz) |
| 1 cup cubed pineapple |
| 1/2 cup low or nonfat cottage cheese |
| 2 cups raspberries |
| |
| Dinner | 3 Oz Turkey Patty – (Grill enough so it is the size and thickness of your palm) |
| 3 cups (boiled) broccoli, 2 cups zucchini |
| Sprinkle with 1/3 tspn olive oil and handful of walnuts |
| 1/3 cup (unsweetened apple sauce) |
| 1/2 cup cottage cheese |
| Breakfast | Old-fashioned Oatmeal |
| DAY 6 | 2/3 cup slow-cooking oatmeal |
| 2 ounces lean Canadian (or 6 turkey bacon strips or soy sausage) |
| 1/3 unsweetened applesauce |
| 1 tablespoon almonds, slivered |
| sprinkling of nutmeg |
| sprinkling of cinnamon |
| 1/4 cup low-fat cottage cheese |
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| Snack | 5 oz plain nonfat yogurt with 2 teaspoons of slivered almonds |
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| Lunch | 1 can of tuna canned in water mixed with |
| 1 cup chopped onion, 1 cup canned chopped tomatoes (any type), 12 diced black olives, put all on top of |
| 2 cups chopped raw spinach |
| 1 cup cubed pineapple |
| 1 cups raspberries |
| |
| Dinner | 1/2 cup cooked scallops wrapped in 3 strips cooked turkey bacon |
| 3 cups (boiled) cauliflower, 12 asparagus spears |
| Sprinkle with 1/3 tspn olive oil 8 med black olives |
| 1/3 cup (unsweetened apple sauce) |
| Breakfast | Spanish Omelet |
| DAY 7 | vegetable spray |
| 2 tablespoons yellow onion, peeled and finely chopped |
| 2 tablespoons green pepper, cored, seeded and roughly chopped |
| 4 large eggs whites |
| 1 teaspoon low-fat milk |
| 1 teaspoon chili powder |
| 1 teaspoon olive oil |
| 1/4 cup canned black beans, drained |
| 1 oz low-fat Monterey Jack Cheese – shredded |
| 1 tablespoon salsa (optional) |
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| Snack | 5 oz lowfat yogurt plain with a apple (or another medium sized fruit) |
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| Lunch | 3 oz ground beef patti (99% fat free) Harris Ranch |
| 2 cups green beans, with 1 tspns olive oil |
| 1 cup cubed pineapple |
| 1/2 pear |
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| Dinner | 4.5 Oz grilled Salmon |
| 1/2 teaspoon slivered almonds |
| 3 cups steamed vegetables |
| 1-cup mixed berries (blueberries, blackberries, strawberries) |
